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Friday August 1

General Warm Up Dynamic Warm Up Deadlift 5x2, Last 3 at 90% Partner WOD "Kelly", 20 min Cap! 1. 400m 2. 5 RFT 30 Box Jumps (24/20) 30 WB (20/14) Cash Out: Pull Ups 5x5, Plank 3x45 sec, Hollow Body 3x30 sec

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Friday July 18

General Warm Up Dynamic Warm Up Deadlift 4x3, last set at 90% 5 RFT 3 DL (135/95) 6 Hang Clean (135/95) 12 KB Swings (32/24) 24 DU Cash Out: Pull Ups 5x5, Hollow Body Hold 2 sets (30 on 30 off, 20 on 20 off, 10 on rest 90s sec)

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Friday July 11

General Warm Up Dynamic Warm Up Deadlift 3x3, last set at 75% AMRAP 12 20 Double Unders 15 Wall Balls Hang Snatch (75/45) Cash Out: Pull Ups 5x4, Hollow Body Hold 3x30 sec

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